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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DENISE BAXTER CUSTOM WORKOUT

Hey there Denise  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST WARM-UP

Description: Follow this video for your daily wrist warm-up!

Goal: Complete each move with 10 reps per move

DAY 1

PRE-BRIDGE TWIST

Description: This move starts in an elbow plank with your core engaged to cause a “turtle shell back” posture. You will then hold your core active as you rotate towards a table type position. Then return to starting elbow plank and repeat on the other side.

Goal: 2 Rounds, 8 reps per side

Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE LOWER CORE CRUNCHES

Description: You will start laying on your back with knees bent. You will then use your lower core to roll your pelvis up off the ground to bring your knees towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to starting point. DO NOT USE MOMENTUM.

Goal: 2 rounds of 15 reps

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HORSE STANCE SQUAT WITH ARM CIRCLES

Description: Get into a horse stance as seen in this video. Then you will hold your arms out and complete small circles as you hold the squat position.

Goal: 2 rounds of 1 minute holds

Extra Notes:  You might not hit 1 minute, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE ARM CIRCLES

Description: Lay on your back and engage your upper core to lift your shoulder blades off the ground. You will then do circles (your circles will be smaller than this demo video shows) holding light weights in your hands as you do circles.

Goal: 2 rounds of 12 reps

Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKE TO PLANK CORE MOVE

Description: Start in a piked elbow plank. From there you will engage your core as you move your body forward tucking into a low plank before you return to the piked position.

Goal: 2 rounds of 10 reps

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

BODY ROLLS

Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.

Goal: 1 round of 15 reps.

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE WALL CRUNCHES

Description: Start laying on your back with feet on wall, knees at about 90 degrees. You will then engage your core to crunch up to reach the wall with your hands between your feet.

Goal: 2 rounds of 15 reps 

Extra Notes:  You might not hit all 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PYRAMID PUSH-UPS

Description: This move starts in a piked plank. You will then do push-ups with yoga block in front and between your hands as a target.

Goal: 2 Rounds, 6 reps

Extra Notes: You might not hit 6 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANGING MARCHING

Description: Start in partial hanging where your feet are on the ground. You will then engage your core to bring 1 leg up at a time to march to increase weight through your hands and arms.

Goal: 2 Rounds, 15 reps per leg

Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SPIDERS

Description: This move starts in a plank position with feet on a raised surface. You will then do a small push-up as you bring 1 knee to the same elbow then return to the tall plank position.

Goal: 2 rounds of 10 reps each side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

CRANE TO WARRIOR NO ARM SUPPORT

Description: Start in a lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!

Goal: 2 rounds of 10 reps per leg.

Extra Notes:  You might not hit all 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK CIRCLES

Description: Start in a plank with feet close enough to your hands to support core engagement to cause your back to round. You will then hold that core engagement as you make circles using your shoulder muscles to rotate you.

Goal: 2 Rounds, 15 reps each direction

Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

INTRO TO V-STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. You can use a weight or paralette for your wrists on this move. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom up and behind you to ensure your core is helping. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 2 rounds of 10 reps 

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANK PULLS

Description:  Start in a turtle shell plank. Walk hands forward, pulling your body along.

Goal:  2 Rounds, 10 steps

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGED ROWS

Description: Keep your glutes engaged to hold the hips high as you row.

Goal: 2 rounds of 10 reps

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BONUS MOVE

FOUNDATION KATA

Description: Work this as you are able to build your whole body strength.

Goal: 2 reps per day

L TO BENT KNEE V-STAND

Description: Work this as you are able to build your core and triceps strength for eventual v-stands. DO THIS ON PARALLETTES

Goal: 1-2 reps per day